With beach season approaching, no one wants to feel embarrassed about their belly. Before you shy away from swimsuits or avoid mirrors, take a look at these expert tips from trainer and TV host James Duigan. Learn what kind of belly you have and follow the right plan to flatten it.
1. The Spare Tire Belly
This is the classic “sitting too much and snacking too often” belly. It usually appears in women who have desk jobs and love sweets. According to James, if you barely move and frequently eat bread, pastries, and candy, it’s no surprise that folds of fat start forming around your waistline.
Quick Fix Plan:
- Cut down on alcohol. Remember: alcohol is essentially sugar in liquid form.
- Revise your diet. Eat more eggs, lean meats, vegetables, nuts, and avocados.
- Get moving. If you can’t make it to the gym, walking regularly is a must. Start your mornings with energizing stretches or yoga.
Main Tip:
Next time you reach for that slice of cake, put your hand on your belly and ask yourself—is this really where you want it to go?
2. The Stress Belly
This belly type is common in people who are constantly overwhelmed, always in a hurry, and perpetually under pressure. These people often suffer from bloating due to elevated cortisol levels, the stress hormone. Poor eating habits and excessive coffee consumption only make it worse.
Quick Fix Plan:
- Sleep better. Go to bed earlier or allow yourself to sleep in. Poor sleep disrupts leptin, the hormone that controls appetite and metabolism, leading to more sugar cravings.
- Practice deep relaxation. Try meditation, yoga, or take a hot bath before bed.
- Avoid overexercising. Intense workouts can increase stress. Stick to long walks instead.
- Eat magnesium-rich foods, like Brazilian nuts, leafy greens, and drink plenty of water.
Main Tip:
Chamomile tea and yoga can work wonders for relaxation and help regulate cortisol levels—speeding up fat loss in the process.
3. The Pooch Belly
Often seen in women who are frequent gym-goers, career-focused, or extremely hands-on moms. Ironically, this stubborn belly isn’t always due to fat—it can be caused by core misalignment. Overtraining your abs can push your belly out instead of in.
Quick Fix Plan:
- Focus on proper digestion. Eat more fiber and greens. Avoid heavy, hard-to-digest meals.
- Ditch crunches. These can worsen posture. Try yoga poses that strengthen the spine and core without adding pressure to the abdominal wall.
Main Tip:
Hydration is key. Eat light, easily digestible meals—prefer meats, chicken, fish, and green vegetables.
4. The Mommy Belly (“Mummy Tummy”)
If you’ve recently had a baby, this belly type might look familiar. But don’t panic—it usually goes away within six weeks postpartum. The worst thing you can do is jump straight into ab workouts. Your body needs time to recover and recalibrate.
Quick Fix Plan:
- Eat healthy fats. Nuts, olives, and natural oils can help fight fatigue, a common issue among new moms.
- Avoid crunches. They can worsen abdominal separation (diastasis recti) and leave stretch marks.
- Give yourself grace. Your body just did something amazing. Focus on healing first.
Main Tip:
Take naps! Darken your room and allow yourself to rest during the day. Recovery matters just as much as diet and movement.
5. The Bloated Belly (“Balloon Belly”)
Do you notice your belly getting bigger as the day goes on? This type of belly is often caused by food intolerances or digestive issues. In some cases, skipping breakfast can also lead to bloating by midday.
Quick Fix Plan:
- Avoid trigger foods. Steer clear of pasta, bread, cakes, grains, alcohol, yeast, and dairy (milk, butter).
- Run a food experiment. Cut flour-based foods for one week. If bloating improves, stay off them and eat more eggs, meat, fish, and vegetables.
- Always eat breakfast. Chew your food thoroughly (20–25 times per bite), and drink plenty of water throughout the day.
- Support gut health. Add yogurt, meat-based broths, onions, and garlic to your diet.
Bonus Tip:
Breathing exercises can do wonders. Lie on your back every morning and practice deep abdominal breathing—inhale and exhale through your belly, not your chest. Place your hand on your stomach to feel the motion. Do 10 deep breaths daily.
